Protein

Protein

The retention of lean body mass is key within this stage, as ones physique will be partly judge on their muscularity and in most cases, the more muscle, the better they place.
Literature states that a protein intake of 1.2-2.2lbs/kg of bodyweight is sufficient to facilitate adaptations (59).
However, some scholars state that individuals who are leaner and undergoing energy restrictions may benefit with slightly higher amounts of protein consumption (60).
Celejowa et al. demonstrated that even 2g/kg of protein per day, weightlifters achieved a negative nitrogen balance. In order to achieve MPS this process must be positive (61).
The correlation between higher protein consumption and greater retention of lean body mass is evident, as when tested, individuals who consumed 2.4g/kg per day retained greater lean body mass than those who consumed only 1.6g/kg (62).

A more appropriate measurement suggested for bodybuilders is to use total lean body mass to calculate protein requirements rather than total body weight (63). Further suggesting consumption should be 2.7g-3.1/kg of lean body mass.

Calculating protein intake

To calculate this you will need to have an estimation of ones body fat percentage and total bodyweight. For example, a 80kg individual at 8% body fat would need around 200g of protein a day.
Body fat% -100 x bodyweight = lean body mass x 2.7

Protein intake and meal timing

In order to ensure optimal uptake of protein it maybe beneficial to ensure we are consistently spiking MPS throughout the day.
MPS can only be spiked every 3-5 hours (64) , as this is the case it maybe beneficial to spread out our meal timings every 3-5 hours throughout the day

In this video we will discuss option to add to your diet to increase protein intake, how to chose the correct source to ensure we are gaining the correct amino acid profiles and where to place them on a daily basis/around your training for the most optimal approach to your nutrition.

Protein.mp4

Pre exercise, it is recommended that individuals consume 0.3g/kg as it shown increase energy availability, decreasing the catabolic effect of exercise and increase muscle creatine kinase levels (indicator of muscle breakdown) (65).
During exercise, consuming 0.25g/kg per hour, alongside carbohydrates is recommend, as it shown to decrease delayed onset muscle soreness, in addition to stimulating MPS and increase protein net balance (65). This can be consumed in the form of EAAs powder paired with a carbohydrate formula.
Post exercise protein should be also be paired with carbohydrates, as it prioritising these macronutrients post exercise will allow for 40-100% greater increase in muscle glycogen synthesis (66).

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